Beans, lentils, peas: tricks to counter the side effect of swelling, without giving up healthy legumes

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Carlos Laforet Coll
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Legumes are indispensable in a healthy diet, but often cause bloating and flatulence. Here are the remedies for these common annoyances

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Legumes are indispensable in a healthy diet, but often cause bloating and flatulence. Here are the remedies for these common annoyances





In some people, i vegetable they can cause gas, abdominal pain, and even flatulence. These effects can be mitigated with some precautions, without having to give up the healthy legumes essential for a balanced diet and the health of our body. (Read also: Why you should soak lentils and beans before cooking them)

Index

Because legumes are good for you

Legumes are a healthy alternative to introduce into your diet, not only for those who follow a vegetarian or vegan diet. One of the reasons is that they fill, increasing the sense of satiety, and provide energy; this is mainly due to the fiber andhigh amount of vegetable protein that contain.

The intake of fiber given by legumes contributes to the health of our immune system and intestines; but that's not all, as they also provide Vitamin B and important minerals such as iron and zinc. 

There are legumes, such as lentils, that you can buy dried or pre-cooked. Chickpeas and pinto beans, in particular, are often bought in jars or cans as they can be prepared and consumed more easily and quickly.

Remedies for flatulence and bloating

Flatulence and abdominal bloating caused by legumes can be countered by practicing a few simple precautions. 

Wash the legumes well

Regardless of whether you bought pre-cooked red kidney beans in a can or white kidney beans in a jar, i polysaccharides they are found in all legumes, and it is these that cause flatulence and abdominal bloating.

To reduce these unpleasant effects, the advice is wash the legumes before cooking; this in addition to reducing swelling, due to the sugars that accumulate in the canned liquid, also helps with flatulence. Fortunately, the liquid can be easily washed off with plain water.



If you don't buy lentils, beans, chickpeas etc. pre-cooked, but soak and cook the legumes yourself, always remember to wash them thoroughly; how? Put the dried legumes in a colander, after having soaked them, and rinse them thoroughly with cold water.

Respect the specified cooking time

If you cook the legumes for a long time and let them soften, they become a lot more digestible, also because the more they are cooked, the more the swelling sensation that usually occurs after eating them decreases. Another tip is to change the water during cooking, or to counteract abdominal swelling, an excellent remedy is blend the legumes, for example to prepare hummus or homemade falafel. (Read also: Hummus: the traditional recipe and 5 tasty variations)

Use herbs and spices

Among the remedies for flatulenceinstead, we recommend that you use herbs and spices which also give a unique aroma to your dishes. Among the best spices to use with legumes we recommend: 

  • anise
  • fennel
  • cumin
  • cumin seeds
  • marjoram

Remember that if you eat legumes regularly for a longer period of time, your body gets used to it, and the risk of flatulence as well as bloating decrease.

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